Runner's Strength: Training by Nathan Gaboriault in TrainHeroic

White Wave Strength and Conditioning

Endurance

Coach

Nathan Gaboriault

Features
7 sessions per week
Must use App app to view and log training
Team Training

$50 / mo

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Features

Programming 7 days per week

Daily strength, core, mobility and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2026-4-6

Depth Drop

2 x 5

Medicine Ball Slam

2 x 5

Trap Bar Deadlift

5 x 5

Safety Bar Reverse Lunge

3 x 6

Seated Band Hamstring Curl

3 x 15

Leaning ISO Calf Raise

2 x 30

Mini Band Train Track Walk

2 x 10

Monday

2026-4-7

Push Ups

2 x MAX

Thoracic Extension on Foam Roller

2 x 10

Behind the Neck Push Press

4 x 4

Standing DB Press

3 x 10

Ring Pull Up

3 x MAX

DB Lateral Raise

2 x 20

Band Pull-Apart

2 x 25

Tuesday

2026-4-8

Crunches

1 x 30

V-Ups

1 x 15

Russian Twist

1 x 20

Reverse Crunch

1 x 25

Toe Crunch

1 x 20

Mini Band Hip Bridge

2 x 1:00

Mini Band Clamshell

2 x 30

Mini Band Straight Leg Raise

2 x 30

Mini Band Fire Hydrant

2 x 30

Bent Knee Iron Cross

1 x 10

Roll-Over V Reach

1 x 10

Frog Rock IR

1 x 5

Fire Hydrant Hip Circles

1 x 10

Spiderman EA - IR

1 x 10

3-D Knee Drive

1 x 5

Cossack Squats

1 x 10

Seated Piriformis Stretch

1 x 30

Soleus Stretch

1 x 2 @ 30

C10

Couch Stretch

1 x 30

Wednesday

2026-4-9

Jump Rope

2 x 1:00

Split Jump

2 x 5

Back Squat

3 x 5

2 DB Toe Elevated RDL

3 x 12

Reverse Nordic

3 x 10

Box Step Up

2 x 25

Bodyweight Calf Raise

2 x 25

Thursday

2026-4-10

MB Lateral Throw

2 x 3

Side Lying Open The Book

2 x 8

Bench Press

3 x 5

Reverse Grip Bent Over Row

3 x 10

Push Ups

3 x 15

EZ Bar Curl

2 x 20

DB Overhead Tricep Press

2 x 20

Friday

2026-4-11

Crunches

1 x 30

V-Ups

1 x 15

Russian Twist

1 x 20

Reverse Crunch

1 x 25

Toe Crunch

1 x 20

Mini Band Hip Bridge

2 x 1:00

Mini Band Clamshell

2 x 30

Mini Band Straight Leg Raise

2 x 30

Mini Band Fire Hydrant

2 x 30

Bent Knee Iron Cross

1 x 10

Roll-Over V Reach

1 x 10

Frog Rock IR

1 x 5

Fire Hydrant Hip Circles

1 x 10

Spiderman EA - IR

1 x 10

3-D Knee Drive

1 x 5

Cossack Squats

1 x 10

Seated Piriformis Stretch

1 x 30

Soleus Stretch

1 x 2 @ 30

C10

Couch Stretch

1 x 30

Saturday

2026-04-12

Foam Roll - Calves

1 x 15

Foam Roll - Hamstrings

1 x 15

Foam Roll - Glutes

1 x 15

Foam Roll - IT Bands

1 x 15

Foam Roll - Quads

1 x 15

Foam Roll - Adductors

1 x 15

Foam Roll - Upper Back

1 x 15

Bent Knee Iron Cross

1 x 10

Roll-Over V Reach

1 x 10

Frog Rock IR

1 x 5

Fire Hydrant Hip Circles

1 x 10

Spiderman EA - IR

1 x 10

3-D Knee Drive

1 x 5

Cossack Squats

1 x 10

Seated Piriformis Stretch

1 x 30

Soleus Stretch

1 x 2 @ 30

B10

Couch Stretch

1 x 30

Coach

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Nathan Gaboriault

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